WOD

Workout of the Day (WOD)

A. Strict Press
2-2-2-2-2

B. 2 Sets For Time [4min cap]
10 Devil’s Press (35’s/25’s)
20/16 Cal Bike
Rest 8 minutes between sets

Post load for press and time each set. 160#, 1:42, 1:47 Rx

Upcoming Events

Saturday, August 9th 31Heroes Charity & Fundraising WOD!!

Thursday, August 14th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Sofia
5:00p: All Levels CrossFit- Sofia
6:00p: All Levels CrossFit- Sofia

And coming Saturday…

Partner WOD
3 Sets
In a 8 minute window complete:
800m Run Relay
40 DB Box Step Over (50’s/35’s at 24/20″)
Max Reps Burpee Pull-ups
-Rest 2 minute between sets-

All reps are team totals. 1 partner working at a time. Partition the reps any way. While one partner is doing burpee pull-ups the other partner must be touching the box.

Post total reps of steps overs and burpee pull-ups. Ex: 218 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

A. Split Stance KB Deadlift
4 x 8/8
add weight each set

B. 4 Rounds [22 min cap]
500m/400m Row or 1200/1000m Bike
30 Sec Elbow Plank Hold
30 Sec R Side Elbow Plank Hold
30 Sec L Side Elbow Plank Hold

Post time for the WOD. Ex: 18:20 Rx Row

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 08.01.25 Read More »

Workout of the Day (WOD)

A. Pistols
In 10 minutes practice progressions for pistols
-Complete 3 sets of 5R/5L
-Increase weight at your progression

Weighted
Rx
On A Box
Heel Elevated
Low Target (10-14″)
Flamingo
Box Asst.
Single-Leg Box Squat (16-20″)
Medball Step Ups
Reverse Lunge

B. AMRAP 12
10 Lateral Burpees Over the Bar
20 Alternating Pistols
10 Deadlifts (225/155)

Post rounds for the AMRAP Ex: 5+20 Rx

Upcoming Events

Saturday, August 9th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: Weightlifting- David

And coming tomorrow…

A. Strict Press
2-2-2-2-2

B. 2 Sets For Time [4min cap]
10 Devil’s Press (35’s/25’s)
20/16 Cal Bike
Rest 8 minutes between sets

Post load for press and time each set. 160#, 1:42, 1:47 Rx

THUR 07.31.25 Read More »

Workout of the Day (WOD)

3 Rounds [24min cap]
400m Run
25 Toes to Bar
20 Pull Ups
15 Sit Ups (Rx+ GHDSU)

Post time for the WOD. Ex: 16:42 Rx+

Upcoming Events

Saturday, August 9th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

And coming tomorrow…

A. Pistols
In 10 minutes practice progressions for pistols
-Complete 3 sets of 5R/5L
-Increase weight at your progression

Weighted
Rx
On A Box
Heel Elevated
Low Target (10-14″)
Flamingo
Box Asst.
Single-Leg Box Squat (16-20″)
Medball Step Ups
Reverse Lunge

B. AMRAP 12
10 Lateral Burpees Over the Bar
20 Alternating Pistols
10 Deadlifts (225/155)

Post rounds for the AMRAP Ex: 5+20 Rx

WED 07.30.25 Read More »

Workout of the Day (WOD)

A. Back Squat
In 20 minutes work to 1RM

B. EMOM 10 (:40 work/:20 rest)
Min 1: Cal Row
Min 2: Alt DB Snatch (50/35) (Rx+ 70/50)

Post load for squat and fewest reps in EMOM. Ex: 425#, 15, 15 Rx.

Upcoming Events

Saturday, August 9th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Sofia
7:00p: All Levels CrossFit- Sofia

And coming tomorrow…

3 Rounds [24min cap]
400m Run
25 Toes to Bar
20 Pull Ups
15 Sit Ups (Rx+ GHDSU)

Post time for the WOD. Ex: 16:42 Rx+

TUES 07.29.25 Read More »

Workout of the Day (WOD)

A. For Time [15min cap]
10-20-30-40-50-40-30-20-10
Double Unders
1-2-3-4-5-4-3-2-1
Shoulder to Overhead (65% 1RM C&J)

B. Stretching
1:00 barbell calf smash/side
1:00 calf stretch/side
1:00 scorpion stretch/side
1:00 thread the needle stretch/side

Post time for WOD and load. Ex: 6:40 Rx 185#

Upcoming Events

Saturday, August 9th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

And coming tomorrow…

A. Back Squat
In 20 minutes work to 1RM

B. EMOM 10 (:40 work/:20 rest)
Min 1: Cal Row
Min 2: Alt DB Snatch (50/35) (Rx+ 70/50)

Post load for squat and fewest reps in EMOM. Ex: 425#, 15, 15 Rx.

MON 07.28.25 Read More »

Workout of the Day (WOD)

For Time [18min cap]
400m Run
20 Overhead Squats (120/85)
800m Run
20 Overhead Squats (120/85)
400m Run

Post time for the WOD. 14:20 Rx

Upcoming Events

Saturday, August 9th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

And coming Saturday…

Fantastic Four
Teams of 4
4 Rounds [40min cap]
40/32 Cal Bike
275m Farmer’s Carry (2 sets of 50’s/35’s)
Round 1: 40 Burpees
Round 2: 40 2-Person Synchro 1-Arm Devil’s Press (50/35)
Round 3: 40 3-Person Synchro Burpees + Devil’s Press (1 set of 50’s/35’s)
Round 4: 40 4-Person Synchro Burpees + DB Burpee Deadlift (2 sets of 50’s/35’s)

All the reps are team totals. 1 partner working at a time on the bike and burpees. All team members will walk together for the farmer’s carry with 2 sets of dumbbells split anyway among the team. For the 3-person synchro burpees 1 person will perform a devil’s press each rep. For the 4-person synchro burpees 2 partners will perform DB burpee deadlift. Partners may switch who is working and who is using the dumbbells anytime.

Post the time for the WOD. Ex: 32:40 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

EMOM 32 (50 sec work: 10 sec rest)
Min 1: Seated DB Arnold Press (50’s/35’s)
Min 2: Single Arm KB Row (R+L=1) (53/35)
Min 3: 150m Run
Min 4: Cal Bike
Min 5: Hand Release Push-Ups
Min 6: Strict Chin Ups
Min 7: 150m Run
Min 8: Cal Row

Score fewest reps of each movement of the press, KB row, Bike, push-up, chin-up, and row.
Ex: 8,7,12,10,6,15 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 07.25.25 Read More »

Workout of the Day (WOD)

Chippy Chipperooski
AMRAP 20
45 Kettlebell Sumo Deadlift High Pulls (70/53)
40 Calorie Row
35 Hand Release Push Ups
30 1-DB Hang Clean & Jerk (50/35) [change hands every 5 reps]
25 Calorie Row
20 Hand Release Push Ups
[15 Straight Leg Raises after EACH movement]*

*(Rx+ = 15 T2B)

Post rounds and reps for the AMRAP. 1+116 Rx

Upcoming Events

Saturday, August 9th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: Weightlifting- David

And coming tomorrow…

For Time [18min cap]
400m Run
20 Overhead Squats (120/85)
800m Run
20 Overhead Squats (120/85)
400m Run

Post time for the WOD. 14:20 Rx

THUR 07.24.25 Read More »

Workout of the Day (WOD)

A. 3 Rounds [12min cap]
4 Rope Climbs**
9 Box Jumps (36/30)
12 Deadlift (275/185)

**Athletes must wear long socks or shin protection to climb ropes.

B. Hang Clean 5×3
15min to work to 3RM Hang Clean
(Power or Squat)

Post time for the WOD and load for clean. Ex: 8:10 Rx, 245#.

Upcoming Events

Saturday, August 9th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

And coming tomorrow…

*(Rx+ = 15 T2B)

Post rounds and reps for the AMRAP. 1+116 Rx

WED 07.23.25 Read More »

Workout of the Day (WOD)

A. E5MOM 15
Min 1: 3 Back Squat (85% of 1RM)
Min 2: 4-8 Strict Ring Dips
Min 3: 10/10 DB Bent Row
Min 4: Rest
Min 5: Rest

B. EMOM 12
Min 1: Cal Row
Min 2: DB Thrusters (50’s/35’s)
Min 3: Rest

Post load for squat and fewest reps for EMOM. Ex: 330#, 15, 10 Rx

Upcoming Events

Saturday, August 9th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

And coming tomorrow…

A. 3 Rounds [12min cap]
4 Rope Climbs**
9 Box Jumps (36/30)
12 Deadlift (275/185)

**Athletes must wear long socks or shin protection to climb ropes.

B. Hang Clean 5×3
15min to work to 3RM Hang Clean
(Power or Squat)

Post time for the WOD and load for clean. Ex: 8:10 Rx, 245#.

TUES 07.22.25 Read More »

Workout of the Day (WOD)

A. AMRAP 18
90 Double Unders
30 Burpee Pull Ups
90 Double Unders
25 Chest To Bar Pull Ups
90 Double Unders
20 Bar Muscle Ups
90 Double Unders
15 Burpee Bar Muscle Ups

B. EMOM 6
Min 1: 30 sec Elbow Plank
Min 2: 10-30 Bicycles (R+L=1)

Post total reps for the WOD. Ex: 548 Rx

Upcoming Events

Saturday, August 9th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael